What to and not-to eat during Ramadan

Just after the light Iftar, ensure you have enough fluids and engage in light cardio exercises - follow a Zumba or aerobics video or do a brisk 20-minute walk on the treadmill.

 
Foods for Suhoor
Protein - Eggs are high in proteins and most nutritious.
Fibre - Oatmeal is rich in fibre and a perfect meal your body needs during Suhoor. Soluble fibre turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose, perfect to keep you energised throughout your fast.
Calcium and vitamins - Dairy products are a great source of nutrition. Opt for a yogurt smoothie or choose a vanilla and honey milkshake to stay full and hydrated throughout the day.
 
What not to eat for Suhoor
Simple or refined carbohydrates - These are foods that last only three to four hours and they are low in essential nutrients such as sugars, white flour, pastries, donuts, croissants. 
Salty food - Imbalance of sodium levels in your body will make you thirsty while fasting so try to avoid salted nuts, pickles, chips and food that contain soy sauce.
Caffeinated drink - Coffee has caffeine which leads to insomnia and restlessness. In addition, it doesn't hydrate and keeps you longing for water the whole day. 
Foods for Iftar
Potassium-rich fruits - Dates are nutrient powerhouses and an excellent food item to break your fast.
Sufficient fluids - Drink as much water or fruit juices as possible between Iftar and bedtime to avoid dehydration
Raw nuts - Almonds contain good fats which are essential, particularly when your body has been craving for fats after the long hours of fasting.
Hydrating vegetables - Cucumbers, lettuce and other vegetables are high in fibre and laden with the goodness of hydrating properties.
Foods not to eat during Iftar
Carbonated drinks - Avoid drinking processed beverages and carbonated drinks.
High-sugar foods - High-sugar food items as sweets, chocolates should be avoided.
Fried items - Greasy and fried food. Also avoid oily curries and greasy pastries.

Ramadan body tips The body needs calcium to build and maintain strong bones. An adult requires about 1000 to 1200mg of calcium per day which is essential for healthy bones. During Ramadan, most people do not consume the required amount of calcium resulting in the body removing the element from bones in order to maintain blood calcium levels. Dairy products are good sources of calcium so include grilled halloumi or glass of fresh laban at Iftar time. Yoghurt with berries and nuts are ideal for Suhoor as it is light on the stomach and helps with keeping the thirst pangs at bay. Exercise The hot summer months coupled with Ramadan means a dip in energy levels and residents are likely to stay indoors. Just after the light Iftar, ensure you have enough fluids and engage in light cardio exercises - follow a Zumba or aerobics video or do a brisk 20-minute walk on the treadmill - and some strengthening exercises like squats, lunges and sit-ups. Taraweeh prayers are also considered as good exercises. Sun Exposure Vitamin D is essential for optimum bone health and is mainly absorbed by our body through adequate sun exposure. Prolonged lack of exposure can result in weakened bones resulting in conditions like osteoporosis and osteoarthritis.

 

• Ramadan 2021
• Ramadan Health
• Dubai

Asma Ali Zain

• asmaalizain@khaleejtimes.com